Hello everyone, I'm Yumi Love Fitness.
I don't know when it began, many successful people associate running with self-discipline, and they give the idea that running has changed my mental outlook, made me reacquaint myself, lost weight, and gradually improved in stature, all of which are the benefits of running.
Some newcomers who rarely exercise, they followed the trend and began the process of running alone: insisting on punching in and running, 5KM per day.
Usually newcomers are prone to various problems when running, and common mistakes are as follows:
1. Run without warming up
Many newcomers subconsciously believe that "running is just moving their legs", they do not do any warm-up, they just run in their own way, and they train this way every time.
It is slightly better not to warm up in the summer, because the temperature is higher, and the running process of low pace is also a warm-up process.
However, if it is a cold winter, the joints and muscles of the whole body are very stiff, running without warming up, the knees and ankles are more likely to be damaged, and the thigh and calf muscles are also easy to strain.
Solution: Before running, do some simple warm-up activities, mainly based on dynamic stretching and brisk walking training, 5-10 minutes in summer and 10-15 minutes in winter.
2. Excessive leaning forward of the body
The body posture when running is very important, some new people who lack exercise, due to weak leg strength, coupled with the usual like to sit for a long time, the personal posture has appeared with the problem of chest arch, and the back posture is very unstable when running.
They like to bow their heads, look at the ground, and swing their arms forward too much, and it is easy to form a posture where the body is excessively forward.
If you are still wearing jeans and flat shoes, if you are not careful, you will fall forward, which is very dangerous when your physical strength is declining.
Solution: You need to tighten your abdomen and keep your eyes looking forward so that your back remains neutral.
If you still hunch over, it is recommended that you usually need to do two actions of "standing against the wall and expanding the chest with elastic band", so that the individual's posture can be adjusted, and the posture of natural chest and back straight will be achieved when running behind.
3. Breathe through your mouth the whole time
When you first start running, it takes a while to find the right breathing rhythm for you, and this process can be mastered as your training ability improves.
Newcomers just start to like to breathe with their mouths, originally your lung capacity is poor, so exhale and inhale, there will be hypoxia, shortness of breath, and gastrointestinal reactions.
Originally it was to exercise cardiopulmonary endurance, but the result became anaerobic training, which was difficult to adhere to for more than 2 minutes, and there would be forked gas, abdominal soreness, and even fainting due to lack of oxygen.
Solution: Use the "nasal inhale and exhale" method of training, the mouth should not be fully open, and the mouth can be breathed slightly.
At the same time, it must also have its own rhythm, silently chanting "1.2-1.2" in the mind, corresponding to "inhalation, exhalation".
You can also find the rhythm by stepping forward, such as: taking the left foot is inhaling, and taking the right foot is exhaling.
4. The steps are very heavy
When running, people with large weights can often only persist for 5 minutes or 1-2 kilometers, and the speed of forward movement is very slow, completely unable to take a step, and the body is very heavy.
When running indoors, if you hear someone's footsteps on the treadmill is particularly loud, if not particularly fast, it is usually too heavy to land on the ground, similar to the sound you hear jumping upstairs.
In addition to the reason for weight, it is also related to your cadence and landing style, these two problems are not solved, and the knee joint will be worn over time.
Solution: Start training in the normal way of walking, increase the pace of walking, and gradually increase the speed.
After 2-3 weeks, try a low pace run for 10 minutes each time until your body adjusts.
If you are seriously overweight, it is recommended that you give up running and opt for a stationary bike.
5. Do not stretch after running
There are too many new people who, after running, sit down and rest, and smoke, drink, take a shower, and so on.
Others will continue to walk for a while until the body does not feel sweaty, and they feel that this is relaxation.
Because the lower limb muscles and joints are used more during running, there are also full body muscles such as the core muscles, back, arms, and shoulders, because these parts have to be stretched and relaxed.
If you only run for a long time and do not stretch, the muscles will become more and more stiff, and the recovery speed will be slower, which will increase the risk of joint and muscle injuries over time.
Solution: After training, stretch in situ for 10 minutes, especially the posterior thighs, gluteus maximus, anterior thighs, calf muscles, and iliops.
Do more lunge leg press, sideways leg press, high leg press, back leg lift, hook tiptoe and other actions, as well as upper body muscles should also be stretched.
Written at the end:
Running is indeed a self-discipline training, as long as you stick to it, you can naturally get good results.
However, if you run blindly, it is not only easy to bring various injuries, but also affects your health.
Newcomers should run to do: warm up fully before training, keep their backs straight, breathe in a nasal inhale manner, start training with low pace walking and running, and pay attention to stretching and relaxing after running.
As long as you do these 5 points and insist on running for about 3 months, you can find a training rhythm that suits you, and it is easier to improve your training level.
Have you ever had these problems when you run? Welcome to leave a comment - Yumi Love Fitness